WOD: Wednesday

Here is a great little video for our law enforcement friends.

Part A.
For total time:
3x 800m Run
Rest 2 minutes between rounds.

Part B.
One Minute On…One Minute Off…for 10 minutes:
30 Kettlebell Swings, 32kg/24kg
You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
Perform this workout one minute on and one minute off.

*For every penalty counted, perform 5 burpees to be paid at the end of the WOD.

Thanks to CrossFit Football for the idea.
Post total time from Part A and results from Part B to comments.






6 Responses

  1. Fergs – Part a – 3:30,3:18,3:22 – 16:20 including rests

    Part b – 30,25,25,25,24, – Assuming I did the timing correctly and we were only ment to do 5 rounds. 20 burpees. Only had a 16kg kettlebell for this